10-23-19 max effort lower body

Warm up
2 rounds of:

• up dog to down dog
• lung twist both sides
• 20 single leg banded abductors (each side)

then, 3 rounds of:

• 8 single arm kb swings (each side)
• 8 walking lunges *if your not ready and warm for lunges do these supported
• 8 back ext or reverse hyper

Main work

• Work up to a 1 rep max Anderson squat from pins
• front squat 5x3 *work up in weight to heaviest set

Auxiliary work

• landmine alternating reverse lunges 3x12
• weighted back ext or reverse hyper 3x8-12

end with

• 100 banded hamstring curls
• 75 calf raises